5 minute flow

Pre-lift:

100 pull aparts

60 face pulls

50 back raises

2×10 Stir the Pot

1×10 second hold Bird-dog

1×10 Goblet Squat

20 KB Swings

Lift:

5×10 Squat

5×10 RDL

5×10 Bent Over Row

Circuit x 3

Plate Front Raises x 20

Plate Triceps Extension x 20

Hammer Curls x 20

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